Many people think that eating fruits and vegetables in large quantities is a health thing to do, when, actually, this can have adverse effects when uncontrollably consumed.It is very true that fruits and vegetables contain nutritious food substances required for proper functioning of our body system, but on another hand they contain complex natural sugars that can easily harm our body once consumed in very high quantities.Food plants absorb natural mineral nutrients from the soils to aid their growth. Sugar is one of the mineral nutrients that food plants absorb from the soils and their surroundings.This is why many food plants have a sweeter taste than wild crops that are not consumed by man. Perhaps this is why cassava grown in the bush has a better taste than grass in the bush lands.Now, it is worthy understanding that fruits are one of the plants that absorb a lot of sugar from the soil and it’s one of the basic requirements for their proper growth. They definitely contain much quantity of sugar than other plants. This is why fresh juice once crushed and refined gives a tasty and sweet fluid than any other natural liquid.On the other hand, sugar from fruit is natural, therefore does not contain impurities or other toxic substances that could be found in sodas or other baked fluids.The worrying factor here is that some people might consider feeding on meals entirely comprised of fruits regularly or based on their availability.However, fruits differ in taste and differ in their sugar contents. This means you can choose to take a more balanced approach; eat lots of less sweet fruits and vegetables such as seed-bearing fruits like tomatoes among others. In addition, most of the fruits and vegetables contain iron and other essential minerals. If you eat a fluid or vegetable with contents of iron, you might find yourself a candidate for iron overload.People develop weaknesses that result from various nutritional deficiencies. Some of the most common deficiencies usually include essential fatty acids, vitamin B12, and zinc among others.Dental decay, general body weakness, overweight and excessive irritability are among problems encountered in people with various nutritional deficiencies. These problems are also seen in patients with iron overload.With poorly regulated sugars from fruits, tends to disrupt hormones such as insulin, glucagon and some growth hormones that regulate sugar in blood.Continuous or longstanding imbalance of the mentioned hormones is one of the ways that causes high blood sugar in blood or even rise of cardiovascular diseases.However, if you eat regulated fruit and vegetable diet, you earn a good general health condition. There are some fruits and vegetables that are advisable to feed on regularly; Avocadoes are one of the valuable fruits with very low sugar content and thanks to their taste.They contain an excellent source of raw fat, which is essential for healing and maintenance of health. Avocados are also an excellent source of fiber, vitamins, and minerals. The fatty acids found in avocados provide excellent fuel for energy. If you could choose only one fruit to get into your blood and provide super protection against free radical damage and chronic disease, pomegranates would be a great choice. By weight, they have one of the highest concentrations of antioxidants among all fruits.Berries especially wild berries are also good fruits. Wild berries are preferred simply because commercially grown berries are heavily coated with pesticides. Berries tend to put less stress on the blood sugar. Berries have good regulating mechanisms than other fruits, and provide good quantities of fiber, vitamins, minerals, and phytochemicals that protect our body from diseases.Apples are high in fiber, vitamins, minerals, and antioxidants. From a practical viewpoint, apples are one of the most affordable healthy fruits to eat on a regular basis. Dr.Joseph Kamugisha is a resident oncologist based in Jerusalem, Israel